Category Archives: W-G-M

Weightlifting, Gymnastic and Metabolic Conditioning Movements

Strict Press then Pullups, DL and Burpees

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5 rounds work up to a heavy

  • 6 x Strict Press

Then 2 rounds of

  • 10 x TRX Tricep Extensions
  • 10 x Pushups

Then AMRAP in 12 minutes (WODwell’s “High Noon” WOD)…

  • 12 x Pullups
  • 9 x Deadlifts @ 185lbs
  • 6 x Burpees

Results: Strict Presses 115lbs. Metcon 5 rounds plus 9 reps.

Pullup Strength then a KB Metcon

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Every 2 minutes for 10 minutes

  • 3-5 x Weighted Pullups @ 10kg
  • 5 x Weighted Dips @ 10kg

Immediately followed (after last 2 minutes ends) every 2 minutes for 4 minutes (2 rounds) of

  • Max effort Strict Pullups
  • Max effort Dips

Then EMOM for 10 minutes

  • 1 x Jumping Bar Muscle Up plus 3 x Dip at top and then slow (as possible) descent

Then every 2 minutes for 20 minutes, using a single kettlebell (inspired by this Kettlebell Kings WOD)…

  • 3 x Single Kettlebell Swings
  • 3 x Single Kettlebell Power Clean
  • 3 x Single Kettlebell Squat Clean
  • 3 x Single Kettlebell Thruster
  • 5 x Mountain Climbers (l+r=1 rep)
  • Repeat in other side

Results: All done as shown. Max Pullups – 6 and 4, Max Dips – 10 and 9. Used 16kg Kettlebell for the Metcon.

Bench Presses then Deadlifts, Pushups and Box Jumps

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4 rounds

  • 4 x Bench Press @ 80-85% 1RM

Then 2 rounds of

  • 15 x Incline Dumbbell Bench Press @ 20kg per hand

Then AMRAP in 10 minutes

  • 3 x Deadlift @ 225lbs
  • 5 x Hand Release Pushups
  • 7 x High Box Jumps @ 30in / 75cm

Results: Was planning on going heavier with the Bench Press but it just wasn’t there so dropped back in weight… used 170lbs (used 175lbs last time). Metcon 7 rounds plus 3 reps.

Core Work then Row, Renegade Rows and BBJs

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3 sets, rest 2 minutes between each set…

  • 3 x Single Leg V-Up (r+l=1rep)
  • 3 x V-Up
  • 3 x Laying Windshield Wipers (r+l=1 rep)
  • Repeat for 3 rounds (total of 27 reps per set)

Then 10 rounds for time (time cap 30 minutes)

  • Row 250m
  • 6 x Renegade Rows @ 12kg (r+l=1 rep)
  • 8 x Burpee Box Jumps

Results: Core workout was a repeat and still really hard. Metcon 28:49.